There is a common misconception that people who follow a vegetarian or vegan diet do not get enough protein in their diet, particularly when they are looking to increase muscle growth.

Quinoa - Plant Based Protein SourceYes, a 100g piece of lean chicken or beef will typically provide you with around 27g of protein but did you know that a cup (uncooked) of the gluten-free grain ‘quinoa’ comes close to this at approx 24g? It also contains all NINE essential amino acids, is low-fat, cholesterol-free and a great source of fibre and iron.

Remember, the important thing is to eat a balanced, healthy diet which combines the correct ratio of the right carbohydrates, protein and fats for your body and the amount of exercise you do. It is not a ‘one size fits all’ model – if you are not sure what you should be eating, speak to your personal trainer / nutritionist (not got one / can’t get to the gym – drop me a message and I can introduce you to a great, affordable, online personal trainer I use myself).

So if you are looking for some plant based protein ideas, here are 5 food groups for you to check out – which do you fancy building into your daily diet?


Teff 1 CUP 26g
Quinoa 1 CUP 24g
Oatmeal 1 CUP 14g


Cooked Lentils 1 CUP 18g
Black Beans 1 CUP 15g
Cannellini Beans 1 CUP 15g
Chickpeas 1 CUP 14.5g

Nut Butters

Almond 1/4 CUP 16g
Cashew 1/4 CUP 12g


Almonds 1 CUP 24g
Walnuts 1 CUP 24g
Pine 1 CUP 18.5g
Cashews 1 CUP 11g
Macadamia 1 CUP 10.6g


Pumpkin Seed 1/2 CUP 19.5g
Flaxseed (also known as Linseed) 1/2 CUP 7.6g

Got any great plant based protein recipes to share? We would love to hear about them – simply comment below, or alternatively if you are looking for some healthy meal ideas, download your FREE copy of our Healthy Revolutions Recipe Book:

Healthy Living Revolution